SuperKids Nutrition Inc Presents
The Right Foods in the
Right Amounts
An educational plan for using MyPlate
with the help of the Super Crew®
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© SuperKids Nutrition Inc, Developed in Partnership with School Nutrition and Fitness
© SuperKids Nutrition (www.superkidsnutrition.com)
Meet the Super Crew®
Kira can camouflage with
nature and levitate. “I like
brown foods like cinnamon,
walnuts, kidney beans and
whole grains!”
Abigail has X-ray vision, super
smarts and can fly. “I like every
color food, but blue foods, like
blueberries and blue corn are
my favorites!
Penny moves at super
speed. “Purple foods, like
purple grapes and purple
potatoes are the best ever!”
Carlos can create clouds
and stink bombs. “Healthy
white and beige foods, like
garlic and cannellini are
topnotch for me!”
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Marcus can heal and produce
heat. “I love yellow foods, like
star fruit, spaghetti squash and
pineapple.”
Jessie can change the form of
objects. “Green foods rock!
Avocado, green grapes and home
made kale chips are foods I eat
whenever I can!”
Baby Tom Tom can move and
shape water. “Red foods like
watermelon and beets taste the
greatest! My favorite drink is H20!”
Andy is super strong. “Orange
foods like mango, pumpkin and
sweet potato keep me fueled
right!”
What is MyPlate?
• How many of you have heard of the Food Guide Pyramid?
• Now there is My Plate, a new tool that will guide you at
meal time.
• MyPlate helps you see how much of each food
group you should eat at each meal
• The food groups are:
• Fruits
• Vegetables
• Grains
• Protein
• Dairy
• Fats & Oils
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Three Easy Steps to Use MyPlate
1. Divide your plate into four
parts.
2. Place fruits, vegetables,
grains and protein into each
of the four quarters.
3. Add a serving of low-fat or
non-fat dairy on the side (or
include a dairy product, such
as low-fat cheese or sour
cream on your plate. You can
also substitute non-dairy
calcium sources.
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*At the end of this lesson, you’ll be creating
your own MyPlate
Fruits & Vegetables
• Fill half your plate with fruits and vegetables.
• To get the most out of your fruits and vegetables,
eat a variety of different colors:
“See how
• Green vegetables are rich in lutein which
promote good vision, healthy skin and a healthy
heart.
• Red vegetables are rich in lycopene and
anthocyanins which are good for your heart,
improve memory and reduce cancer risk.
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many colors
you can eat
by picking a
different
colored fruit
every time
you eat one.”
- Abigail
Fruits & Vegetables with Super Crew Kid, Abigail
…Vary Your Colors
• Yellow & orange vegetables are rich in vitamin
C, carotenoids and bioflavonoids which keep
your heart and eyes healthy, and reduce the risk
of arthritis and cancer.
•Purple vegetables are rich in powerful
flavonoids which keep your heart healthy and
reduce memory loss and cancer risk.
• Super Baby Abigail gets her x-ray vision
powers from eating tons of vegetables from all
different colors!
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“Aim to get
every color in
each week.”
- Abigail
Fruits and Vegetables
“Which colorful fruits and vegetables can you name?”
- Abigail
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Whole Grains with Super Crew Kid, Kira
• Fill close to ¼ of your plate with grains.
• Not all grains are created equal. Whole grains can
make up cereals, breads and pastas, and are more
nutritious than white flour. Some examples are:
• Whole wheat
• Rye
• Barley
• Quinoa
• Brown rice
• Whole wheat couscous
• Spelt
• Corn flour
• Amaranth
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“MyPlate
says to make
50% of your
grains, whole
grains, but I
know you can
do better!
Let’s aim for
75%! “
- Kira
Whole Grains
• Whole grains will give lots of energy for
your brain and body.
• Whole grains are rich in fiber which is good
for your digestive system and keeps your
heart healthy.
• Kira loves whole grains because they give
her the energy she needs to levitate!
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“I choose
whole-grains
every chance
I get, to have
a strong heart
and mind to
dance and
think my
best!”
- Kira
Whole Grains
“Do you know the names of these whole grains?”
- Kira
TIP:
• Choose naturally brown grains over white
ones. These will usually, but not always, be
whole grains.
• Always read the ingredient list and look for the
word “whole.”
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Which Foods will Kira Choose?
White flour
Whole Wheat Flour
100% Whole Grain Pancakes
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Spelt Pasta
Semolina Pasta
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Protein with Super Crew Kid, Andy
• Fill ¼ your plate with protein.
• Good sources of protein are:
• Beans Fish  Tofu Eggs
• Turkey  Chicken (skinless, white meat)
 Lean cuts of Beef, Pork or Lamb
• We need protein to keep our muscles healthy
and build a strong immune system.
• Exercise helps Andy stay super strong and protein
helps build his muscles!
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“I love lean
protein sources
like, beans, fish
and chicken
because it
supports my
muscles after all
the exercise I
do!“
- Andy
Protein
“Aim for 60 minutes of exercise each day and
a healthy diet to help you grow super strong
like me. Help me name the proteins below.”
- Andy
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Dairy with Super Crew Kid, Carlos
• Choose low-fat or fat-free dairy on the
side of your plate
• Great dairy choices include low-fat or
fat-free options like:
• Milk  Yogurt
• Cottage and Ricotta cheese
• Soft and hard cheese
• Dairy is rich in calcium and vitamin D
that we need for strong bones and
teeth.
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“White foods are
my favorite like
white fruits
(bananas) and
veggies (garlic) They
give me the power I
need to create
clouds and stink
bombs! But I also
like milk because
it’s good for my
bones!”
- Carlos
Dairy
“What’s your favorite source of dairy?”
- Carlos
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Non-Dairy Sources of Calcium with Super Crew Kid, Jessie
Did you know fortified soy, fortified cereal,
many beans and greens have calcium.
-Jessie
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Healthy Fats & Oils with Super Crew Kid, Marcus
• Fats can be hiding in meals cooked with oil, animal
fat or butter or in baked grain products like muffins,
cookies or crackers
• Choose healthy oils like:
• Olive Oil
Grapeseed Oil
• Canola Oil
Flaxseed Oil
• Fish Oil
• Don’t eat too much of the good fats, because too
much can cause you to gain extra weight.
• Or eat foods with naturally occurring oils that keep
your heart healthy:
• Nuts & Seeds
• Avocado & Olives
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“Not all fats
are bad. In
fact, our
bodies need
fats. You just
have to make
sure to
choose the
right ones!”
- Marcus
Healthy Fats & Oils
• Limit artery-clogging fats like:
• Butter
• Cream
• Whole milk
• Coconut oil
• Choose margarine and salad dressing with
no Trans fat. Trans fats increase your risk of
heart disease tremendously!
• Marcus eats healthy fats and oils to keep his
super highway of arteries and blood vessels
free from traffic jams or accidents.
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“Your blood
vessels are like a
super highway –
you need to keep
it unclogged so
your blood can
get to and from
your heart, brain
and organs!”
- Marcus
Healthy Oils & Fats
“Help me pick out the healthiest fats.”
- Marcus
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Healthy Snacks with Super Crew Kid, Jessie
• Choose snacks with fruits, vegetables, whole grains,
lean protein and fruits and vegetables.
• Which snacks will give you more super powers?
White flour
pretzels
or
or
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✔
or
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✔
✔
“They call me
the mastermind.
Let me help you
pick out healthy
snacks so you
can have super
powers like
me!”
- Jessie
Beverages That = Healthy You with Super Crew Kid, Tom-Tom
• Drink 6 to 8 glasses of water a day
• Why water?
• It keeps your body at the right temperature
• It carries important nutrients throughout your
body
• It removes toxins from your body
• It has no added sugar or chemicals that can
take away your super powers
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“When I drink
water and
start to laugh
or play, I can
cause a lot of
waves!
- Baby Tom
Tom
Beverages That = Healthy You
• If you want to spice up your water, try
these tips:
• Decorate a water bottle and feel proud
every time you fill it from the water
fountain
• Splash 100% fruit juice into a glass of
seltzer and enjoy
• Freeze 100% fruit juice in ice cube trays
and serve with seltzer
• Slice cucumbers, orange slices, or mint
into a cold glass of water
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Carry a
reusable
BPA free
water bottle
with you!
Physical Activity with Super Crew Kid, Penny
•Aim for 60 minutes of physical activity every day
•Anything that gets your body moving counts!
• Biking
• Running
• Hula Hooping
• Playing ball
• Rollerblading
• Jumping Rope
• Swimming
• Hiking
• Baseball
• What’s your favorite fitness activity?
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“I get my
activity by
running, hulahooping and
indoor exergaming to
look and feel
my best”
- Kira
Physical Activity
• You don’t have to do all 60 minutes
at once - you can spread it out
throughout the day
15 minutes
dancing in
the
morning
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30
+ minutes +
playing
at recess
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15
minutes
biking
before
dinner
=
60
minutes
of
exercise
in the
day!
Class Activity
MyPlate coloring and goal setting activity
6 Teacher Directed Activity Super Crew® Cards
a Portion Chart & 2 Food group Diagram Sheets
Crayons
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Goal Setting
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*Print from separate file
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